Monday, 2 July 2012

Minted Pea, Spinach & Goats Feta Tart

I use a combination of frozen spinach and baby spinach simply because that's what I had in the fridge. If you wanted to just use one or the other it would probably work fine. Just remember when using frozen spinach to cook out excess water so it doesn't make your beautiful base soggy. I got this the recipe for the base from 'Good Chef, Bad Chef' one of my favourite shows and Janella made a similar pie to this using fresh spinach and ricotta.

Nutrition Facts for Spinach Tart

Recipe = 6 Servings
Amount Per Serving (approx.)
Calories 556.5
Polyunsaturated Fat 0.5 g
Total Fat 28.3 g
Total Carbohydrate 58.6 g
Saturated Fat 17.9 g
Monounsaturated Fat 2.0 g
Cholesterol 70.1 mg
Dietary Fiber 12.6 g
Sodium 639.4 mg
Protein 17.2 g
Potassium 523.1 mg
Sugars 0.5 g


3 cups Spelt Flour
1 tsp Cinnamon
1 tsp Salt
1/2 cup Vegetable Oil
1/2 cup Chilled water
250g Frozen chopped spinach
2 cups fresh baby spinach
1 brown onion, sliced
1 cup frozen peas
1 cup fresh mint, roughly chopped
120g Goats Cheese Feta
2 eggs


1. Combine the Spelt flour, cinnamon, salt before adding the water and oil. When it forms a crumbly mass pour on a surface dusted with some extra spelt flour and kneed for 5 or so minutes.
Leave, covered in the fridge for 30 minutes.
2. When you remove from the fridge, roll out and spread into a loose base flan pan, spayed with canola oil. Don't be afraid if it crumbles just keep moulding it into the shape. Blind bake with weights for 12-15 minutes on 180 degrees.

3. Next begin on the filling, slice onion and fry in a pan until softening with a bit of salt to stop them browning, add the frozen spinach and cook until liquid dissolves. Turn off the heat and add the peas.

4. In a medium bowl whisk the 2 eggs, add the finely chopped mint, fresh spinach, pea/onion/spinach mix and crumble feta. Mix until combined and add a generous amount of black pepper.

5. Pour into the mould and bake for a further 15-18 minutes.
Allow to cool for 5 minutes and enjoy!

Monday, 25 June 2012

Cauliflower Mash


Nutrition Facts for Cauliflower Mash

Recipe = 4 Servings

Amount Per Serving (approx.)

Calories 49.6
Cholesterol 0.0 mg
Total Fat 3.6 g
Sodium 8.5 mg
Saturated Fat 0.5 g
Potassium 78.4 mg
Polyunsaturated Fat 0.4 g
Total Carbohydrate 4.3 g
Monounsaturated Fat 2.5 g
Dietary Fiber 1.1 g
Protein 0.8 g
Sugars 1.2 g


1 whole cauliflower
1 leak
1 tsp good extra virgin olive oil
salt and pepper to taste

Preparation time 5 minutes, cooking time 20 minutes


Roughly chop both leak and the cauliflower and put in a steamer. Steam vegetables for 15-20 minutes or until soft. 

Using a hand-mixer/barmix blend the veggies until smooth and add the olive oil. Season to taste.

Saturday, 23 June 2012

Beef & Mushroom Stew

Love the taste of red wine in your slow cooked stews but not the calories? This stew is full of flavour, making it great comfort food, serve with my cauliflower mash for a healthy accompaniment. Even if you're not an anchovy lover, I guarantee you wont taste them once they've melted through. These are essential as they add salt and depth of flavour. For a Dukan-diet friendly version leave out the carrots.

Nutrition Facts for Beef Stew

Recipe = 8 Servings

Amount Per Serving (approx.)

Calories 248.8
Cholesterol 83.0 mg
Total Fat 8.8 g
Sodium 374.3 mg
Saturated Fat 3.1 g
Potassium 728.1 mg
Polyunsaturated Fat 0.5 g
Total Carbohydrate 12.0 g
Monounsaturated Fat 3.8 g
Dietary Fiber 2.2 g
Protein 26.9 g
Sugars 6.8 g


1kg chuck steak, fat chopped off where possible, chopped in chunks
2 large carrots or 6/8 small dutch carrots, chopped roughly
1/2 head celery, chopped finely
200g button mushrooms, quartered
1 leak, chopped finely
2 cloves garlic, finely chopped
8 pitted date, chopped in half
2 tsb tomato paste
500g beef stock
4 tbs caramelized red wine vinegar
2 tbs cornflour
1 tsp cumin powder
1 tsp cinnamon powder
1 tsp fennel seeds
1 tsb smokey paprika powder
4 anchovies (essential)

Preparation time 10 minutes, cooking time 24 hours.


Brown beef and set aside, then sauté garlic, leek and celery with the spices. When these start softening, add the beef along with the rest of the ingredients and allow to slow cook for a minimum of 12 hours, I left mine for 24 hours and it was melt-in-the-mouth. I used my slow cooker for all these steps which makes it a very easy clean up. 

Monday, 28 May 2012

Healthy Mexican Party Pizza's


Nutrition Facts for Mexican Pizza’s

Recipe = 12 Servings

Amount Per Serving (approx.)

Calories 168.7
Cholesterol 12.1 mg
Total Fat 4.4 g
Sodium 457.9 mg
Saturated Fat 2.1 g
Potassium 157.7 mg
Polyunsaturated Fat 0.1 g
Total Carbohydrate 23.4 g
Monounsaturated Fat 0.9 g
Dietary Fiber 4.6 g
Protein 10.7 g
Sugars 2.6 g


- 12 Mini Low Fat, Whole-meal Pita Breads
- 475g can Fat-Free Refried Beans with Chili
- 40g Tub/can of Tomato Paste
- 4 tablespoons of crushed garlic
- Sweet Chili Sauce as a garnish (approx. /4 cup)
- 1 large Capsicum
- 1 large Spanish/red Onion
- 250g Mozzarella cheese block (part-skim if you can get it)
- Salt and Pepper to taste
- Parsley to garnish (approx. small handful)


Preheat oven to 200 degrees fan forced, line baking trays with baking paper and assemble pita breads.
Layer the ingredients, first crushed garlic (1/4 tsp per pita, or more if you are a garlic lover), then 1 small teaspoon tomato paste and a generous/heaped teaspoon refried beans. Next add the capsicum, onion and a drizzle of the sweet chili. Lastly, grate or thinly slice the fresh mozzarella.

Bake in the oven for 7-10 minutes or until cheese is melted and turning golden.

For an extra spark serve with my tomato salsa and some fresh chopped chili or Tabasco for those who like it hot.

Let your guests enjoy, chop in half for little hands to hold :)

Sunday, 20 May 2012

Salmon Patties


Nutrition Facts for Salmon Patties

Recipe = 12 Servings

Amount Per Serving (approx.)

Calories 98.4
Cholesterol 39.3 mg
Total Fat 2.7 g
Sodium 572.4 mg
Saturated Fat 0.7 g
Potassium 234.7 mg
Polyunsaturated Fat 0.4 g
Total Carbohydrate 12.9 g
Monounsaturated Fat 0.8 g
Dietary Fiber 3.8 g
Protein 8.7 g
Sugars 0.0 g


200g Smoked Salmon
2 hard boiled eggs chopped
1 tsp french mustard
2 tbs skimmed fat ricotta
2 medium/small fennel bulbs
Juice and rind of one lemon
435g Can 99% fat free refried beans (with chili) 
2 Sprigs Mint
2 Sprigs parsley with stems

2 eggs beaten
2 cups oat bran, finely ground
Salt and Pepper


Whiz the fennel bulbs and herbs until chopped finely, next add the boiled eggs, salmon and lemon juice and rind and pulse until roughly chopped/combined.

Transfer the mix to a bowl and add the ricotta, refried beans and mustard stirring well.

Once thoroughly combined mould the mix with your hands into patty shapes ready for the crumbing.

For the crumb grind some oat bran, salt pepper and set aside and beat the two eggs and put in a separate bowl.
One-by-one dip in the egg mix then the bran and fry in a pan until golden with some oil spray.

For a healthier option, bake in the oven on a paper-lined tray for 12-15 minutes on 180 degrees or until golden. They will firm up once cooled. Wrap individually in glad-wrap and freeze until needed, these heat up well in the microwave.
Serve on a whole-meal bun with sweet-chili sauce, whole-egg mayo and english spinach.

Thursday, 17 May 2012

Low-Fat Chocolate Brownies


Nutrition Facts for Brownies

Recipe = 18 Servings

Amount Per Serving (approx.)

Calories 193.1
Cholesterol 29.4 mg
Total Fat 9.8 g
Sodium 96.1 mg
Saturated Fat 4.8 g
Potassium 55.4 mg
Polyunsaturated Fat 0.4 g
Total Carbohydrate 23.1 g
Monounsaturated Fat 1.8 g
Dietary Fiber 1.5 g
Protein 4.5 g
Sugars 13.3 g


2 tbs Lite Nuttelex
1 cup skimmed fat ricotta
300g dark chocolate
1/2 cup frozen raspberries (allow to come to room temp)
1 cups coconut sugar
1 tsp vanilla essence
3/4 cup whole-meal self raising flour
1/4 cup cocoa powder, sifted
1/2 cup chopped hazelnuts (or use a mix or your favourite)
3 eggs
Cocoa powder, to dust


Preheat oven to 150°C fan-forced. Grease a 6cm-deep, 20cm (base) rectangular pan. Line base with baking paper and spray with canola oil.

Place Nuttelex, vanilla and 200g chocolate in a large heatproof bowl. Place bowl over saucepan (don’t let bowl touch water) stir mixture until smooth and combined. Cool slightly.

Combine sugar, flour, cocoa, 2 tablespoons walnuts and remaining chocolate (broken into pieces) in a large bowl. 

Add butter mixture, ricotta, raspberries and eggs and stir to combine. 
Pour into prepared pan and bake for 1 hour or until a skewer inserted in centre comes out with crumbs clinging. Cool completely in pan and dust with cocoa. 

Tuesday, 1 May 2012

Berry Pops!


Nutrition Facts for Berry Pops

4 Servings

Amount Per Serving (approx.)

Calories 47.6
Cholesterol 0.0 mg
Total Fat 0.8 g
Sodium 22.6 mg
Saturated Fat 0.4 g
Potassium 33.8 mg
Polyunsaturated Fat 0.1 g
Total Carbohydrate 9.0 g
Monounsaturated Fat 0.0 g
Dietary Fiber 1.6 g
Protein 1.7 g
Sugars 5.7 g

These are a great sweet-tooth saver! Light and naturally sweet, perfect for a dinner party or kids party.


- 1/2 cup Frozen Blueberries
- 1/2 cup Frozen Raspberries
- 1/2 cup Jalna Low Fat Vanilla Yoghurt


Divide the yoghurt into three parts, add one part yohgurtto the raspberries and blend with a hand-whizz until smooth. Do the same with the blueberries.

You can experiment with the layers but to replicate mine put the raspberry mix first and pop in the freezer to chill for 30 minutes. While this layer is freezing you will need to keep the blueberry mix and yoghurt chilled in the fridge. 

Next add the plain yoghurt and let chill for the same time, then add the blueberry mix and the tops of the moulds. Let freeze for 4 hours ideally.